8 ways you may be harming your kidneys
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8 ways you may be harming your kidneys
All body organs are important. But the kidneys are special. This organ performs a valuable function in helping your body run smoothly, day in and day out. When your kidneys are healthy and functioning properly, it goes a long way in helping us feel our best. But how often may you be taking advantage of or even sabotaging your kidney health? Is it possible you may be harming your kidneys more than you realize? Being mindful of kidney health goes a long way in preventing any undue damage over the years resulting in reduced kidney functioning.
If your kidneys are going to do their job of filtering your blood to remove waste and excess fluid, to release hormones that regulate blood pressure, activate vitamin D for bone health, and keep the minerals of sodium, potassium and phosphorus in balance, you need to start treating your kidneys with respect. To protect and preserve kidney health, here are 8 common habits you may be doing harming these two bean-shaped organs:
1. Ingesting too much salt
If you have a tendency to abuse the salt shaker, eat out frequently, or consume a lot of processed/convenience food, very likely your sodium intake is too high. Diets high in salt/sodium can increase blood pressure and in turn, harm your kidneys. Take advantage of flavoring your foods with herbs and spices instead of salt. Eat at least 5 servings of fruits and vegetables (naturally sodium free). Significantly decrease your intake of fast food, TV dinners, salty snack food and canned goods.
2. Not drinking enough water
Staying well hydrated helps your kidneys clear sodium and toxins from the body. Drinking plenty of water is also one of the best ways to avoid painful kidney stones. If you have kidney problems or kidney failure, you may need to restrict your fluid intake, but for most people, drinking 1.5 to 2 liters (3 to 4 pints) of water per day is a healthy target.
3. Overusing painkillers
Over the counter pain medicines, such as NSAIDS (nonsteroidal anti-inflammatory drugs), may alleviate your aches and pains, but they can harm the kidneys, especially if you already have kidney disease. Reduce your regular use of NSAIDS and never go over the recommended dosage.
4. Consuming too much animal sources of protein
Animal sources of protein generate high amounts of acid in the blood that can be harmful to the kidneys and cause acidosis – a condition in which kidneys cannot eliminate acid fast enough. Protein is needed for growth, upkeep and repair of all parts of the body but your diet should be well-balanced with fruits and vegetables also.
5. Consuming too much sugar
A high sugar intake adds too many calories which can contribute to obesity. When you carry excess weight, this increases your risk of developing high blood pressure and diabetes, two of the leading causes of kidney disease. In addition to desserts, sugar is often added to foods and drinks that you may not consider “sweet.” These items include condiments like ketchup, breakfast cereals, and white bread, all which contain sneaky sources of processed sugar. Pay attention to the ingredients when buying packaged foods to avoid adding excess sugar in your diet.
6. Drinking alcohol in excess
Regular heavy drinking – more than four drinks a day – has been found to double the risk of chronic kidney disease. Heavy drinkers who also smoke have an even higher risk of kidney problems. Smokers who are heavy drinkers have about five times the chance of developing chronic kidney disease than people who don’t smoke or drink alcohol to excess.
7. Smoking
You already know lighting up is bad for your lungs and heart. But did you know smoking may not be good for your kidneys? People who smoke are more likely to have protein in the urine – a sign of kidney disease.
8. Sitting for long periods of time
Long stretches of time in a seated position – at your job, driving, in meetings – can take a toll not only on your body but also your kidneys. Excessive sitting has been linked to kidney disease. Although researchers are not sure why sedentary time or physical activity directly impact kidney health, but it is known that the more you move, the better improvements in your blood pressure and glucose metabolism, both important factors in kidney health.